ROW YOUR BOAT!!!
Warm-Up
4 Rnds of Frog Complex w/ 10 burpees b/t sets! (rest as needed b/t)
6 Reps of the following: 1 Squat-Clean Thruster to Back Squat Thruster
Metcon
2 K Row for Time (for last 2K row click HERE)
EMOM for 10 Min:
odd = Front Lever Work
even = Back Lever Work
X-Tra
5 Rnds for Completion
20m Hip Shoots
20 Hollow Rocks
STAN ~ 7:25
JB ~ tabata stuff / 7:24
Oz ~ F.C.=45-65-75-88-85-95 / 7:32
tb ~ F.C.=65-75-85-95 / 7:19 / Lever work & X-tra after school w/ team
Dec. 23rd
9 AM START!
Warm-Up/Set-Up @ 8:30am
Bring spouse, kids, friends, family, etc
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